Stronger
A plan that's all about increasing your power on the rowing machine.
Our eight-week program is designed to help you boost your power output, with 3 cardio sessions and 3 strength & conditioning sessions per week.
For information about how to follow this training plan, head to our guidance page or find great advice to support you in training to get stronger below:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Week 1 Cardio 1 | Week 1 S&C 1 | Week 1 Cardio 2 | Week 1 S&C 2 | Week 1 Cardio 3 | Week 1 S&C 3 | |
| Week 2 Cardio 1 | Week 2 S&C 1 | Week 2 Cardio 2 | Week 2 S&C 2 | Week 2 Cardio 3 | Week 2 S&C 3 | |
| Week 3 Cardio 1 | Week 3 S&C 1 | Week 3 Cardio 2 | Week 3 S&C 2 | Week 3 Cardio 3 | Week 3 S&C 3 | |
| Week 4 Cardio 1 | Week 4 S&C 1 | Week 4 Cardio 2 | Week 4 S&C 2 | Week 4 Cardio 3 | Week 4 S&C 3 | |
| Week 5 Cardio 1 | Week 5 S&C 1 | Week 5 Cardio 2 | Week 5 S&C 2 | Week 5 Cardio 3 | Week 5 S&C 3 | |
| Week 6 Cardio 1 | Week 6 S&C 1 | Week 6 Cardio 2 | Week 6 S&C 2 | Week 6 Cardio 3 | Week 6 S&C 3 | |
| Week 7 Cardio 1 | Week 7 S&C 1 | Week 7 Cardio 2 | Week 7Â S&C 2 | Week 7 Cardio 3 | Week 7 S&C 3 | |
| Week 8 S&C 1 | Week 8 Cardio 1 | Week 8 S&C 2 | Week 8 S&C 3 | Week 8 Cardio 2 Re-test! |